Warm Up
Jumprope 3 minutes
Dynamic Drills
Then
- Goblet Squat x 10
- Good Morning x 10 w/ pvc
- Scap Pull Up x 10
Workout of the Day
A. 4 Sets
- A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds
- A2: Powell Raise x 8-10 per @ 3010 – Rest 60 seconds
B. 3 Rounds for time of:
- Run 400m or Row 500m
- Wallball x 21 (20/14)
- Pull Up x 12 (CTB if possible)
- Rest 60 seconds
